Active Recovery

May 14

  Exercise Closures

Due to the ongoing exercise the Samurai Fitness Center will be adjusting their hours.  Class locations for certain days will be adjusted to:

18th -- Fitness Center Track
19th -- East Side, Friendship Field
20th -- Natatorium

25th - East Side, Friendship Field for Memorial Day "Murph" and Cookout 

Stand by for announcements on the website and Facebook. 

 

  Elements Class 

Saturday May 16

See Coaches for Details

This class is a requirement for new members to join our normal 530pm classes.  Please email Samuraicrossfit@gmail.com for more details.  Email and payment required to fully reserve a spot.
Free Classes still available every Saturday at 10am.


Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.